07/27/2017

CrossFit Bridgemill – CrossFit

Happy Birthday Brad Ellis!
Happy Birthday Happy Coach Shana Garrett!

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Warm-up

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Cash Out

3 sets of:

Weighted Hip Thrusters (10-15 reps (tempo @ 1411))

Barbell Single Leg Romanian Deadlift (12 -14 reps (Tempo @ 3111))

Video Demo here: https://www.youtube.com/watch?v=wzQqmhMtswU

Cool Down